The sciatic nerve, the longest in the body, runs from the lower back down through the buttocks and both legs. Sciatica, the term for the pain that strikes this nerve, most commonly results from a herniated disk. Pain in the sciatic nerve usually resolves itself in a couple of months, notes MayoClinic.com, and as far as treatment goes, self-care measures usually suffice.
Importance of Staying Active
When the pain first strikes, it is prudent to remain inactive for a day or two. Prolonged inactivity however, will induce stiffness and other symptoms that will worsen your discomfort and MayoClinic.com, advises against this. Regular activity helps keep the spinal discs healthy, which reduces pressure on the sciatic nerve. It also strengthens the back muscles and the spine.
You should remain active within reason of course; now is not the time to begin training for a marathon but you can partake in gentler forms of exercise like walking, swimming and stationary biking. Exercise also triggers the release of substances that act as natural painkillers.
Exercises to Help Sciatic Pain
Certain types of exercise can benefit your sciatic pain directly. Stretching the lower back can alleviate pressure on the nerve; only push yourself as far as you feel comfortable and try to hold the stretch for at least 30 seconds. Physical therapist Ron S. Miller, writing for the site Spine Health, recommends stretching the hamstrings -- the muscles in the back of the thigh -- to relieve sciatica. A strong core supports the back better and exercises that target the abdominals, like crunches, will also help. The most effective types of exercise will depend on the cause of your sciatica. For optimal benefit, you should work with a physical therapist or other health care professional knowledgeable about treating this condition, for guidance in designing an exercise program. You can also find many websites, such as Spine Health, that offer step-by-step instructions for performing exercises that relieve sciatic pain, though professional guidance is probably best.
Home Care
Hot and cold packs can relieve pain and inflammation. Stick to cold applications only the first two or three days; apply for about 20 minutes several times a day. After this time, you can use hot applications. You might find alternating between the two provides optimal relief. Over-the-counter pain relievers like ibuprofen, naproxen, acetaminophen and aspirin can offer some relief but taking these medications excessively can lead to problems like ulcers. Discuss appropriate usage with your doctor.
Alternative Treatments
MayoClinic.com notes that research looking at acupuncture to relieve back pain has produced some positive results though not all studies found benefit; other techniques to relieve pain supported by studies include chiropractic treatments and massage. Hypnosis might also help; during sessions, your subconscious mind becomes highly open to suggestion and the therapist can implant suggestions that change your perception of pain and help you deal with it better.
